High Hang Snatch (How To, Benefits, Common Mistakes)

The High Hang Snatch is a variation of the Olympic snatch lift that begins from a tall, upright position—usually with the bar at or near hip level. It emphasizes bar speed, vertical extension, and rapid turnover under the bar, making it a powerful drill for developing explosive power, coordination, and technique.

Weightlifters and athletes commonly use it to reinforce solid pulling mechanics and improve snatch timing.

Primary Muscles Worked: Glutes, Hamstrings, Quadriceps, Trapezius
Secondary Muscles Worked: Deltoids, Calves, Core, Lats
Equipment Needed: Barbell

How To High Hang Snatch

Step-by-Step Instructions

Set-Up:
- Stand tall with feet about hip-width apart and grip the bar with a wide snatch grip (bar resting at hip crease).
- Your elbows should be turned out, shoulders over or slightly in front of the bar, and core braced.
- The bar starts at or just above mid-thigh level, with knees slightly bent.
Execution:
- From the high hang position, aggressively extend your hips, knees and ankles (a violent “jump”), driving the bar upward.
- As you finish triple extending (hips, knees, ankles), shrug your shoulders and allow your elbows to break out to the side, pulling yourself under the bar quickly.
- As you transition to the catch, shift the feet from hip-width to shoulder-width.
- Catch the bar overhead in a full squat (if doing a full snatch) or partial squat (for power snatch), arms fully locked out.
- Stand up to finish the lift.
Tips for Proper Form:
- Keep the bar close to your body—this is a vertical movement, not an outward swing.
- Focus on full hip extension before pulling under the bar.
- Move quickly under the bar with active shoulders and locked elbows (on the catch).

Key Benefits

Builds explosive power and hip extension.
Reinforces solid snatch mechanics in a simplified starting position.
Improves timing, speed under the bar, and bar path awareness.

Modifications and Variations

Easier Option:
- Use a PVC pipe or empty barbell to drill technique.
- Perform a High Hang Muscle Snatch to build turnover mechanics without dropping under the bar.
Harder Option:
- Use full snatch depth (catch in deep squat).
- Add pauses at the high hang position or at the catch for positional awareness.

Common Mistakes

Early Arm Bend: Keep arms straight during the drive—let the hips do the work.
Swinging the Bar: Pull straight up; avoid looping the bar away from your body.
Cutting the Pull Short: Fully extend through the hips before pulling under.

Reps and Sets Recommendations

For Technique Development: 3–5 sets of 2–3 reps at light to moderate weight.
For Power and Speed: 4–5 sets of 2–3 reps at 70–85% of snatch max.
As Part of Complexes: Combine with overhead squats, snatch pulls, or full snatches for complete Olympic lifting practice.